Warmup:
10 minutes:
Marching Careoka
Butt kickers
Side skips with jumping jacks with arms
30 second lat stretch with band (both sides)
30 second pec stretch (both sides)
5 goblet squats
WOD: (21 minutes total)
3 rounds:
30 seconds on 30 seconds off:
Dumbbell snatch (alternating)
Band pull aparts
Air squats
Plank with arm reaches
Shuttle runs
3 minutes rest
SWEAT 45 – May 10, 2024
Machine intervals 4 rounds2:00 on 1:00 off X 6 Rounds200 m run Max calories in time remaining 9 min EMOM1) 30 double unders or 60 singles2) 20